You might be surprised to know that just about everybody experiences trouble either falling or staying asleep from time to time. Still, it is possible to have a good night’s rest if you follow the tips below as provided by Nancy-Foldvary-Shaefer, DO:
1. Let Light In
The body has its own internal clock that lets you know when it is time to go to bed. Referred to as the circadian rhythm, it is critical to letting your brain know when it is time to go to bed or stay awake. You can reset your circadian rhythm by ensuring that you get plenty of sunshine or bright light each day. That will not only ensure that you sleep better at night but also it can give you more energy throughout the day.
2. Reduce Your Screen Time
It can be incredibly challenging to stop scrolling on headlines during current times. However, it is currently more important than ever to allow yourself time for stepping away from social media and headlines.
If you are prone to insomnia that’s fueled by stress scrolling through social media feeds and headlines before bed or while in bed cannot foster healthy sleep patterns. You should consider setting a curfew 1 or 2 hours before going to bed where all electronic devices are turned off to wind down for the night.
3. Eat Right
Nutrition plays a critical role in how properly you sleep. Food related to serotonin, which is a key hormone that along with folic acid, Vitamin B12, and Vitamin B6 since it helps in promoting healthy sleep.
Eat foods that calm the body, increase the levels of serotonin and get ready to enjoy restful sleep, which include:
- Beverages such as chamomile tea or warm milk
- Healthy fats such as pistachios, cashews, and walnuts
- Lean proteins such as turkey or chicken.
4. Safe Use of Sleeping Pills
Reconsider your decision to use over-the-counter sleep aids if you are ever tempted to do so. A better approach would be cognitive behavioral therapy for insomnia (CBTI). CBTI is believed to be the more effective sleep aid. Go! To Sleep is a web-based CBTI program that experts developed that you can try yourself at night.
If you must use a sleeping aid, here are some good guidelines to remember:
- Watch out for side effects
- Avoid using them the night before a big day full of events
- Allow sufficient time for a full night’s sleep.
If you have ongoing insomnia, it is always advisable to first consult a doctor.
5. Avoid Napping Too Long
If you like taking naps every day, try limiting them to 10 to 15 minutes. This makes it easier to get started once you have woken up. Napping either too often or too long can really affect sleep patterns and cause sleep inertia, which is the feeling of disorientations we experience after we wake up from a deep sleep.
6. Get Comfortable
Your bedroom should be a comfortable environment conducive with sleep. Clear clutter, keep it cool and dark and ensure that your mattress is comfortable and supportive. Take a look at these Aireloom mattress reviews and find the perfect mattress.
7. Limit Your Alcohol Intake
A bedtime nightcap can help you fall asleep easily, but it has the unfortunate consequence of robbing you of a good night’s rest. The alcohol is metabolized during the second half of the night thus creating more fragmented sleep. This could mean sleep walking, vivid dreams, as well as breathing issues since alcohol relaxes the muscles. It could also mean waking up to use the restroom in the middle of the night. So, you should always try limiting drinks in the evening or completely eliminating them.